If you’re in fight or flight stress mode, your body is preparing you for brief, intense bursts of activity, followed by periods of recovery. We are wired for this, and as children we did it all the time. Consider adding occasional brief, intense bursts of movement to your weekly routine. This practice has many benefits.
For instance, it can:
Stuck in an exercise rut? Want to boost your mood?
If your answer is an exhausted "Yes" to both of those questions, then read on for five simple strategies you can integrate into your day or week to build an exercise habit and support your mood.
Note: Don't feel pressure to integrate all of the strategies at once. Start with one the first week, then add another the next week or when you feel confident. Continue adding strategies until all five are part of your typical day/week.
The Centers for Disease Control and Prevention recommend a weekly minimum activity of:
Unfortunately, only 1 in 5 adults meets these standards. This may be partly because these "rules" can feel overwhelming. The important thing to remember is that the point is to move more. Any movement...
It makes sense that if you remain active you are likely to experience less physical and mental decline. But what if you’ve been a bit reluctant about exercise throughout your life and now you think it’s too late. Is there still hope for you?
Like most everything else in the body, the heart stiffens with age: it gets smaller, less pliable, and less efficient at filling and dispersing blood to the body. However, a recent study showed that exercise, even if you start later in life, can actually make your heart “younger.” The researchers divided a group of sedentary people between ages 45-64 into two groups. One group did non-aerobic exercise like yoga, stretching, and weight training. The other group did moderate to high-intensity aerobic activity 4 days or more per week. After 2 years, the second group showed dramatic improvements in heart function and overall health. It was as if they got younger.
That’s good news, but...
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